How’s the sleep?
If you had a chance to apply the tips from part 1 & 2, you should feel a noticeable difference already.
This is the final part of three on improving recovery and sleep.
2 more tips you can add to your sleep routine.
Pro Tip #1 - Gratitude journal
Write down 5-10 things you are grateful for before going to bed. If you consistently journal every night before bed you will see amazing gains in the ability to fall asleep and stay asleep.
Start each sentence with either “I am grateful for..." or “Thank you for...” This will calm the mind and help you look at the World in a positive light before falling asleep. It prevents the mind from racing all night, and enriches the quality of your sleep.
Pro Tip #2 - Meditate 10-15 min (to start) before bed.
Meditation is a mind and body practice that has a long history of use for increasing calmness and physical relaxation, improving psychological balance, coping with illness, and enhancing overall health and well-being.
There are many types of meditation, but most have four elements in common: a quiet location with as few distractions as possible; a specific, comfortable posture (sitting, lying down, walking, or in other positions); a focus of attention (a specially chosen word or set of words, an object, or the sensations of the breath); and an open attitude (letting distractions come and go naturally without judging them).
Chose the method that works for you. The most important thing as that you do it on a consistent basis.
Bonus Pro Tip: Download sleep cycle app from ITunes
“An intelligent alarm clock that analyzes your sleep and wakes you in the lightest sleep phase – the natural way to wake up feeling rested and relaxed.”
1. Start a gratitude Journal
2. Meditate 10 – 15 min (to start) each night before bed.
Summary from Part 1 and 2
1. Turn off any screen 1-2 hours before bed
2. Go to sleep earlier
3. Keep your bedroom cool
4. Eat some quality carbohydrates for dinner.
Well that’s all for now on sleep performance.
I hope you have found these tips useful. And more importantly you will consistently apply them.
Just hit reply to let me know how these tips worked for you.
In strength and health,
Brad ”Popeye” Kohler Owner | Head Coach The Athletes Program